Warm & beautiful morning in Cary’s Bond Park for Shaken not Stirred – great group of hard workin’ men too! It was my pleasure to lead such a group & I thoroughly enjoyed it!
No FNGs, only familiar faces. Started with the pledge & moved out to a close-by parking lot. The group was informed that this is F3 – modify as necessary! We rolled into:
The Warm Up
Circle up for SSH, good mornings, windmills, cotton pickers, calf-stretch merkins, mountain climbers, etc.
Thang 1
Big crew so we sub-divided into 4 indian run lines to mosey to bottom of Bond Park Rd. 7’s were done sticking together in the run groups – Burpees at the bottom & scorpion CDD’s at the top.
Thang 2
Mosey to the big shelter for 3 rounds of step ups, irkins, dips, & dirkins. Mosey to the amphitheater for single file bear crawls out & sir fazio lunge walk back zig zagging from the top down to the stage. Nice work gentlemen!
Head to the kiosk for some Mary – side plank star crunches
Thang 3
Back-to-back “all you got” sprints up the hill with mosey back down to get the heart rates up & back. Do the second just a bit faster than the first! Move on to main intersection for the classic SNS billy-run to the flag.
Circle up for a bit more Mary – Tubeless let some boat-canoe, then LBC’s, & H-A-N-D.
COT
- Count-o-rama – 37 strong for Vesper, SNS, Ruck, & solo Maynard
- Name-o-rama - 9 respect, 2 hate, 26 meh
- Announcements
- Burgaw residents continue to need our help rebuilding from the Fall – even though the storms are well out of the news cycle the need remains.
- Praises & Prayers
- Great to see McCants this morning working real hard!
- Speedy recovery for Silverback & Hermes post surgery
- Keeping our brothers in our TAP:
- Parker’s FIL – received a very tough assessment with advanced cancer – lifting up Parker’s M & family for strength.
- Swag & his family as they support & fight alongside of his M
- Ma Bell’s FIL – rough shape with gall bladder issues
- Austin Lee’s Dad – massive heart surgery yesterday
- Praises for Skipper hosting some old friends
- Unsaid prays on everyone’s minds
McCants took us out beautifully – I’m honored to be part of it.